Bench programmes

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ChrisMcCarthy		...	07-04-2017 @ 09:37
Lost his pen, then found his pen. #phew Member 4899, 2956 posts	FAT_SAM said: Eat more jam tarts obviously! Let's not start the jam tart / mince pie superiority argument again - don't want Santa getting angry with us all on his Facebook. Not after last time...

BrenWad		...	07-04-2017 @ 20:55
Enough was enough. Banned. Member 6099, 775 posts SQ 300, BP 195, DL 310 805.0 kgs @ 105kgs UnEq	AdamT said:Sam are you natural?? Asked when he last took PEDs he looked at his waych.

scruffmcbuff		...	07-04-2017 @ 21:07
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300 750.0 kgs @ 138kgs UnEq	ChrisMcCarthy said: Let's not start the jam tart / mince pie superiority argument again - don't want Santa getting angry with us all on his Facebook. Not after last time... At this rate we will have every community in the uk pissed off at us!

Wayne_Cowdrey		...	07-04-2017 @ 21:12
Still got a little bit of strength Member 400, 22056 posts	BrenWad said: Asked when he last took PEDs he looked at his waych. You still here?

BrenWad		...	07-04-2017 @ 21:23
Enough was enough. Banned. Member 6099, 775 posts SQ 300, BP 195, DL 310 805.0 kgs @ 105kgs UnEq	Wayne_Cowdrey said: You still here? You still doing Zerchers in lieu of actual lifts??

LegendHowes		...	08-04-2017 @ 21:10
500. Its gonna happen Member 4329, 300 posts SQ 120, BP 115, DL 175 410.0 kgs @ 93kgs UnEq	Thought brenwad had done a runner

billynomates		...	08-04-2017 @ 21:32
Member 4923, 1795 posts	I wonder what the Beast Ed Hall could zercher.


AdamT		...	08-04-2017 @ 23:35
AKA the great reset Member 4056, 5207 posts	billynomates said:I wonder what the Beast Ed Hall could zercher. More than Shaw lol

scruffmcbuff		...	09-04-2017 @ 18:02
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300 750.0 kgs @ 138kgs UnEq	Id be more interested in a zercher comp between dimitar and big sean o hagan!

BrenWad		...	09-04-2017 @ 18:38
Enough was enough. Banned. Member 6099, 775 posts SQ 300, BP 195, DL 310 805.0 kgs @ 105kgs UnEq	Another thread stolen by trolls! Outrageous tbh

billynomates		...	09-04-2017 @ 21:02
Member 4923, 1795 posts	scruffmcbuff said:Id be more interested in a zercher comp between dimitar and big sean o hagan! That would be the balls!

FAT_SAM		...	09-04-2017 @ 21:29
more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 335 1015.0 kgs @ 165kgs UnEq	scruffmcbuff said:Id be more interested in a zercher comp between dimitar and big sean o hagan! Dimmy all the way!

scruffmcbuff		...	09-04-2017 @ 21:35
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300 750.0 kgs @ 138kgs UnEq	My moneys on big Sean! Hes got that angry irish blood!

Wayne_Cowdrey		...	09-04-2017 @ 22:09
Still got a little bit of strength Member 400, 22056 posts	BrenWad said: You still doing Zerchers in lieu of actual lifts?? Any more dissing of zerchers and I might just start collecting evidence...

IrishMarc		...	11-04-2017 @ 23:27
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Post Edited: 11.04.2017 @ 23:28 PM by IrishMarc Week 1 Session 1 - Bench 6x6 @ 70% Session 2 - CG Bench - 3x10 @ 60% Session 3 - Bench 6x6 @ 70% Session 4 - CG Bench - 3x10 @ 60% Week 2 On session 1&3 if your feeling good increase the weight (RPE 8) on sets 5&6 Session 1 - Bench 6x3 @ 80% Session 2 - CG Bench - 4x6 @ 70% Session 3 - Bench 6x3 @ 80% Session 4 - CG Bench - 4x6 @ 70% Week 3 Session 1 - Bench 5x5 @ 75% Session 2 - CG Bench - 3x8 @ 65% Session 3 - Bench 5x5 @ 75% Session 4 - CG Bench - 3x8 @ 65% Week 4 - On session 1&3 if your feeling good increase the weight (RPE 9) on sets 5&6 Session 1 - Bench 6x2 @ 85% Session 2 - CG Bench - 4x4 @ 75% Session 3 - Bench 6x2 @ 85% Session 4 - CG Bench - 4x4 @ 75% Recalculate based of RM scores on RPE based lifts. If you want can change out assistance lifts.

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